Pumpkin seeds / pepitas (dried)
The highest-protein common seed, and excellent for magnesium and zinc.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pumpkin seeds / pepitas for gym-goers
Per 100 g, pumpkin seeds / pepitas (dried) provides 559 kcal, 30.2 g protein, 10.7 g carbohydrate (6 g fiber, 1.4 g sugars) and 49.1 g fat (8.7 g saturated). With 5.4 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 oz, about 28 g) comes to roughly 157 kcal and 8.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pumpkin seeds / pepitas
Pepitas are the green, hull-free kernels of the pumpkin seed, and this entry describes them dried and unsalted. At about 30 percent protein they top the common seeds, and they're among the richest food sources of magnesium, zinc and iron. Carbs are relatively low.
In a gym diet
Per calorie, pepitas deliver more protein than almost any other nut or seed, so they're one of the most useful seeds for lifters. A spoonful lifts the protein in salads, oats and snacks. Magnesium and zinc are minerals active people often try to get from food, especially on plant-based diets. They work on a cut or a bulk, but at nearly 560 kcal per 100 g you still need to measure them. Plant protein is lower in some amino acids, so combine them with legumes, grains or animal protein over the day.
Preparation and cooking
Toast pepitas in a dry pan for three to five minutes until they puff and start to pop. You get more flavor and the numbers hardly change. Whole pumpkin seeds with the white shell are a different food: the shell adds fiber and weight, so their nutrition per 100 g differs from this hulled entry. Seasoned commercial versions often add oil and salt, so check the label.
Buying and storage
Fresh pepitas are bright green with no musty smell. Buy them plain, raw or dry-roasted, and store them airtight in a cool cupboard for a few months, or in the fridge to keep them longer.
Things to watch
Salted, roasted pumpkin seeds can contain a lot more sodium than the plain kernels. The fiber and fat may upset your stomach if you eat a big pile at once, so keep portions moderate.
Meal ideas
- Lunch bowl: quinoa, black beans, roasted sweet potato, avocado and toasted pepitas.
- Greek yogurt topped with pumpkin seeds, honey and sliced pear.
- Homemade protein bars made with oats, whey, peanut butter and pumpkin seeds.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (141%), Zinc (71%), and Iron (49%).
Good source (10–19% DV per 100 g): Potassium (17%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 5.4 g | #2 of 16 |
| Protein per 100 g | 30.2 g | #2 of 16 |
| Fiber per 100 g | 6 g | #13 of 16 |
| Lowest calories per 100 g | 559 kcal | #5 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Hemp seeds, hulled
553 kcal · P 31.6 · C 8.7 · F 48.8
→Peanuts (raw)
567 kcal · P 25.8 · C 16.1 · F 49.2
→Peanut butter, smooth (salted)
588 kcal · P 25.1 · C 20 · F 50.4
→Almonds (raw)
579 kcal · P 21.2 · C 21.6 · F 49.9
→Pistachios (raw, shelled)
560 kcal · P 20.2 · C 27.2 · F 45.3
→Sunflower seed kernels (dried)
584 kcal · P 20.8 · C 20 · F 51.5
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pumpkin seeds / pepitas?
Pumpkin seeds / pepitas (dried) has about 559 kcal per 100 g, or roughly 157 kcal per 1 oz (28 g).
How much protein is in pumpkin seeds / pepitas?
About 30.2 g of protein per 100 g and 8.5 g per 1 oz. That works out to 5.4 g per 100 kcal, so it's a moderate protein source.
Is pumpkin seeds / pepitas good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
What is the difference between pepitas and pumpkin seeds?
Pepitas are pumpkin seeds without the white outer shell, usually from hull-less pumpkin varieties. Whole pumpkin seeds, like the ones you scoop from a carving pumpkin, have a fibrous shell that adds crunch and fiber. The nutrition differs between the two, so log the type you eat.
Are pumpkin seeds good for magnesium?
Yes. Pumpkin seeds are among the richest food sources of magnesium, and one ounce supplies a large share of an adult's daily requirement. Phytates reduce absorption somewhat, but they're still a strong source. They're also good for zinc and iron.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.